How To Do Slider Pikes | Movement Breakdown

How to do Slider Pikes

Understanding Slider Pikes

Slider pikes are an advanced bodyweight exercise that primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors. It also engages the shoulders, triceps, and chest to stabilize and support the movement.

Push your core to the test with these slider pikes! These offer a lot less stress on the spine as opposed to standard crunches and target your hip flexors on top of your abdominal muscles

How to Perform Slider Pikes

  1. Start in a plank position with your feet on sliders

  2. Engage your core and keep your hands shoulder-width apart, maintaining a straight line from your head to your heels.

  3. Use your core muscles to lift your hips and slide your feet towards your hands, forming an inverted V shape with your body.

  4. Keep your core tight and controlled during the movement.

  5. Slowly extend your legs back to the starting position and repeat for the desired number of repetitions.

Alternative to Slider Pikes

If you don't have sliders or a similar surface, you can perform pike exercises using an exercise ball (stability ball) instead. This exercise is known as stability ball pikes and follows a similar movement pattern to slider pikes

Primary Benefits of Slider Pikes

  1. Core Strengthening: Slider pikes are highly effective for building core strength and stability, as they engage multiple core muscles simultaneously.

  2. Hip Flexor Flexibility: The movement involves hip flexion, which can help improve hip flexibility over time.

  3. Upper Body Engagement: Slider pikes also work the shoulders, triceps, and chest as they stabilize and support the movement.

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Working up to Slider Pikes

Slider pikes are an advanced exercise, so if you are new to them, it's essential to progress gradually and build the necessary strength and flexibility.

Here's a progression you can follow

  1. Master Planks: Begin with mastering regular planks to build core strength and stability.

  2. Knee Tucks: Perform knee tucks or knee-to-chest exercises with sliders to get comfortable with the movement.

  3. Pike Push-Ups: Practice pike push-ups to strengthen your shoulders and prepare for the pike position.

  4. Partial Slider Pikes: Start by performing partial slider pikes, bringing your hips up only slightly to reduce the difficulty.

  5. Full Slider Pikes: Once you feel confident and strong enough, progress to full slider pikes.

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